"Repair plans are an effort to care for ourselves when we think we have eaten too much. In the moment, they may help us feel better, more in control. But in the long run, "repair plans" move us away from our body's wisdom and generate feelings of deprivation that often lead to out-of-control eating."

Stay Attuned ™: The E-zine for Nourishing Connections

Your journey to freedom from food and weight struggles presents an opportunity for not only a new relationship with food, but also a new relationship with yourself and others. Ultimately, it is a journey of nourishing connections with yourself, others--and yes--even food. Stay Attuned™ is committed to supporting you in this journey and to helping you develop nourishing connections that will last a lifetime. Remember, a journey always starts with one small step....

From fellow travelers,
Karin and Amy
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July 2008
Come Back to Your Hunger

Nourishing Nuggets

"If your inner energy is misdirected, so will your whole life be" ~C. Astrid Weber

Reflections for Staying Attuned

How often, after eating to uncomfortable fullness, have you found yourself making "repair plans?" I'll just cut back and exercise more. I'll eat less at dinner. I won't eat for a day. I'll limit and count my calories. I'll cut out carbs. I'll never eat that again.

"Repair plans," diet rules and eating schemes, are an effort to care for ourselves when we think we have eaten too much. In the moment, they may help us feel better, more in control. But in the long run, "repair plans" move us away from our body's wisdom and generate feelings of deprivation that often lead to out-of-control eating. And, adding insult to injury, if our uncomfortable eating episode was associated with emotional eating, "repair plans" can cloud our awareness of what, if not food, we actually may have needed.

What if, the next time you’ve eaten past comfortable fullness, instead of resorting to “repair planning,” you notice your urge to do so and then gently redirect yourself to a more reliable self care path—your own natural rhythm of hunger and fullness. Just like the natural in-and-out waves of your breath, your hunger will return to guide you. Meal after meal, snack after snack, binge after binge. No need to "do" or fix anything. Just allow your body's hunger rhythm to roll back in. It might come back in an hour; it might come back in six hours; or it might not come back until the next morning. But eventually, your body’s hunger will naturally come into your awareness and let you know, once again, it’s time to eat. No strategies or rules, no shaming or deprivation. Just you—waiting for, trusting, and responding to your body's natural hunger and fullness signals.

For many of us with a history of failed "repair plans," it is not easy at first to reconnect with and trust the simplicity of waiting for our hunger. But once we are able to tune in and to risk trusting, we will find that coming back to our hunger is a reliable, natural, and effective self care plan.

Stay Attuned Tip

At the end of your next meal, snack, or uncomfortable fullness eating episode, allow yourself, without judgment, to tune into your body’s signal of fullness. And then, with curiosity, compassion, and courage, … wait.

Stay Attuned Affirmation

"I come back to my hunger again and again."

What's New at Nourishing Connections

We’re savoring the summer, so nothing new for now. Hope you’re savoring too.

Feedback and Closing

Welcome to our new subscribers, and hello to current members! Stay Attuned™ exists for you. If you have ideas for topics or feedback (did you try an idea? how did it go?), please write us at dr.k @nourishingconnections.com.

Spread the Word

Feel free to forward this E-zine to others. We just ask that you keep the E-zine intact, including contact and copyright information. For any other use, written permission is required. And thank you for sharing Stay Attuned™!

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Stay Attuned™ is written by Karin Kratina, PhD, RD
(Dr.K @ nourishingconnections.com) and Amy Tuttle, RD, LCSW
(amyt @ nourishingconnections.com). Edited by Cassie Tuttle.
Please visit us at www.nourishingconnections.com!
© Copyright 2008. Dr. Karin Kratina and Amy Tuttle. All rights reserved.

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